If one wants a better lifestyle in an effort to better their health and actually gain energy, capitalizing on the summer season to bring new and healthy habits into daily life is good advice. And, as usual, it begins with good nutrition.
Here are eight healthy summer eating tips that can be easily incorporated into the diet of the whole family, prioritizing health.
How heat waves affect your health
Since 2023, shall we agree that no one can stand so much heat anymore, right? Let’s face it; we are increasingly needing to adapt to avoid suffering from extreme heat waves that affect our country and much of the world.
The first precaution during such hot days is a greater concern regarding one’s health, with special attention needed for the most vulnerable groups: children, older persons, pregnant women, and those suffering from chronic diseases.
This is important because when the air is warmer than the body’s skin, and the sweat cannot evaporate, our body temperature begins to rise . The result is that feeling of discomfort, headaches, and even sudden drops in blood pressure, which can lead to fainting in extreme cases.
Besides heat, dry weather and low humidity also increase respiratory and cardiovascular problems. Not to mention dry skin, discomfort in the face, eyes, mouth and nose, and difficulty sleeping.
The final but certainly not the least is extreme heat causing what health professionals term as heat stress and heat exhaustion , which are the consequences of dehydration and loss of minerals in the body.
All these things have a drastically damaging impact on our health.
The good news is that there are kinds of prevention we can make to avoid health problems due to heat. Let’s see about that below!
8 Healthy Summer Eating Hacks
Maintaining proper hydration and consuming a balanced diet are essential for safeguarding your family’s health during the hottest days of the year. Please consider the recommendations outlined below.
1. Drink plenty of water
Drinking water is the simplest and compulsory step toward getting rid of the problems caused by summer heat. In addition, even those who drink a lot of water during normal times realize that they should consume more during hotter days.
This is because at high temperatures the human body can lose hydration and mineral salts faster.
Besides hydration and rehydration, at least two liters of water per day allow the body to function properly.
If one does not favor plain water, there is no need to worry. Daily hydration can be supplemented by other liquids such as teas, unsweetened natural juices, and coconut water.
2. Eat more fruits.
Freshly consumed foodstuffs are softer and nutritious; they are especially delicious during summer. They provide vitamins and nutrients needed for a body to function healthily.
Fruits high in water content should be ingested when warm – like melon and watermelon, for example, which will tally with that hydration.
3. Opt for salads.
Like fruits, vegetable and pulses too contain a considerable amount of water in their contents. More intakes of salad throughout the summer days keep body light and easy to digest while improving our energy levels at the same time.
Lettuce, cucumber, tomato, and chayote are some of the most common vegetables that must be added to meals.
4. Never let food exit the refrigerator
Food spoils much quicker at the high temperatures . So, don’t leave it to chance and always keep the food like milk, butter, cheese, etc., in the fridge. The same applies to freshly prepared foods like rice, pasta, or meat.
Most fruits can also be kept in the fridge in order to slow down their ripening time and spoilage in the fruit bowl. And, on top of all this, you can enjoy them chilled!
5. Choose light food
Lighter meals that are abundant in fruits, vegetables, and greens contribute to maintaining hydration, mitigating feelings of bloating, and assisting the body in managing excessive heat.
In cold weather, our bodies require additional energy to maintain their temperature, which accounts for our increased consumption of caloric foods. However, during the summer months, this dynamic alters entirely.
6. No alcohol consumption
While many enjoy a cold beer on a summer day, alcohol dehydrates the body, working against what our bodies need most in the heat.
Hence, advice is to indulge and abstain only in moderation and not excessively.
7. Prepare fruit popsicles and smoothies.
Freeze some fruits to make homemade ice cream-it’s one of the best treats. Bananas, mangos, and strawberries are just examples of fruits that are simply delectable when prepared this way. Chop the fruits and freeze them later to later blend along with milk or yogurt in a blender till it reaches the consistency of a smoothie. One can put it back in the freezer or take it instantly.
8. Reduce fats and ultra-processed foods
Greasy and fried foods give us that bloated feeling, which is really uncomfortable all day. Excess processed foods similarly contribute to bloating and fail to supply the energy required by our bodies.
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